If you are a bride-to-be, you have a lot on your plate to prepare for your big day. And one of the things on every bride’s “to-do” list is getting shape. You want everyone at the wedding to admire that sleeveless, strapless, low-back dress you’ve been eying for months. The first thing you have to do is schedule regular gym visits. The right kind of diet and exercise will blast fat, boost energy and transform your body. Sensible exercise and non-starvation dieting is imperative to looking great on your wedding day. No gimmicks, no diet pills, no cleanses; those are ineffective. Here are five most important tips on how to eat well before the wedding.

1. Keep a food log. It’s stressful and time-consuming to worry about food, calories, weight, your butt or stomach. Stress increases the catabolic hormone cortisol, which simultaneously breaks down muscle tissue and builds up fatty tissue. To break this cycle, keep a log of everything you consume during the day, including soft drinks and water. That will make you more aware of what you eat and awareness puts you in control.

2. Maintain the 3 hour spacing between meals. Make sure that you don’t starve yourself and eat small portions every three hours. You also have to eat before your daily workouts or you’ll run out of gas and actually gain weight. What to eat before your workout? Try some protein and complex carbs, like chicken breast and an apple, an hour before gym time.

3. Avoid fast food. If you want to reach your fitness goals, make sure you are always prepared. Stock your kitchen cabinets and freezer with quick and healthy snacks like apples, natural peanut butter, rice cakes, cocktail shrimp (without sauce!), fresh veggies and potatoes. But if you must stop by a fatty drive-through, order a grilled chicken salad and skip the cheese and the dressing.

4. Eat in. Try to eat at home as often as you can. If a busy schedule takes you out more than usual, ask the waiter to skip the bread basket, stay away from a pre-dinner cocktail and don’t order dessert.

5. Just say no to drinks. Alcohol is extremely fattening and high in calories and is metabolized like sugar. Don’t drink any beverage with calories. An occasional diet soda or tonic water is as far as you should go for the time being. You can have that flute of champagne after the wedding photos were taken.

Now that you’ve got your eating habits under control, make sure work out regularly and in no time you will fit into the dress of your dreams.

Mr. America Jason Kozma is a Brentwood Personal Trainer in Los Angeles, California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Jason also offers Los Angeles Fitness Vacations.